Dairy: The good and bad effects of this staple on your health

To go dairy-free or not to go dairy-free, that is the question

In the storied world of weight loss, dairy products have had a checkered history. The bad rep that lactose products receive only got compounded further when Khloe Kardashian went on record to say that cutting dairy out of her diet helped her drop 11 pounds in one month. However, when it comes to the uphill battle against the weighing scale, you’ll find that facts are often born out of hearsay. We looped in celebrity nutritionist Nmami Agarwal to give us the 411 on dairy products, and what it can mean for your skin and body. As it turns out, you need to hold your veggies close, and your smoothies closer.

What are the healthy sources of dairy?

To fully understand what dairy does to your body, you first need to recognise the many sources through which it comes on your plate. Usually referred to as food products made from the milk provided by animals, dairy encompasses everything from the basics (milk and yoghurt) to butter, frosting and cheese—yes, that means your Saturday night pizza ritual is definitely contributing generously to your daily dairy intake.

“Your body derives around 50-60 per cent of its energy from carbohydrates, which is where dairy products come in. Apart from being loaded with healthy carbs, they are also good sources of bone-enriching calcium, potassium and essential vitamins A, D and B12, among others,” explains Agarwal.

Why dairy is good for your health?

“Given the amount of calcium that dairy packs in, it serves as an essential safeguard against bone-related diseases, like osteoporosis. Ensure that you read the label carefully to monitor your daily intake of saturated fat. When consumed from a reliable source, the potassium and B12 it contains can help address hair fall issues, and even make your skin glow.

“Dairy, especially curds and buttermilk, are known to improve digestion as they are loaded with friendly bacteria for the stomach. This is extremely beneficial for people going through indigestion, as the acid reflux is neutralised by the acid produced,” says Agarwal

Is dairy doing you more harm than good?

“The reputation that dairy has earned in dietary circles purely boils down to what source of dairy you’re consuming. Full-fat cottage cheese and yoghurt don’t bode well with cholesterol or your cardiac health. Whereas, low-fat dairy does the exact opposite and helps regulate low blood pressure issues. In fact, the Dash Diet, which was developed to combat hypertension, posits that including healthy amounts of low-fat dairy products in your daily diet will help regulate cholesterol and blood pressure.

You also need to ensure that the dairy products you consume come from a reliable source. Cows are often injected with additional hormones, which can wreak havoc on hormonal balance, and often increase thyroid and PCOD concerns. It is recommended that people suffering from diarrhoea should avoid milk and butter, as the enzymes present in them are difficult to digest,” adds the nutritionist.

Most packaged milk cartons contain pasteurised milk. Pasteurisation is the process of heating milk to kill potentially harmful bacteria, and prolong shelf life. Unfortunately, it also makes milk difficult to digest, and can cause it to become highly allergenic.

Effects of dairy on your period

Gynaecologist and director of World of Women, Dr Bandita Sinha says, “In my experience, dairy products can not only increase sensitivity to oestrogen, but can also interfere with female reproductive hormones by disturbing them during ovulation. This, in turn, results in bloating, nausea, indigestion, lethargy and pre-menstrual cramps in the days just before the period starts. It has proved to be helpful to opt for a low-fibre, dairy-free diet a week before the menstrual cycle begins. It is also advisable to reduce your salt intake, as that is directly related to water retention, and causes bloating and leg cramps. Instead, add omega-3 to your diet. It can be found in fish liver oil, and can play a helpful role in regulating your menses.”

Effects of dairy on your skin

Mumbai-based celebrity dermatologist Dr Harshna Bijlani believes that in her clinical experience over the past 15 years, dairy products have been known to trigger skin conditions like acne. “Dairy items such as milk, cheese and yoghurt can increase inflammation in the body, especially on the skin. The proteins in milk result in a higher production of oil in your skin, and can serve as a catalyst for breakouts due to the high progesterone and insulin growth factors present. Likewise, it isn’t recommended for people who have hormonal issues like PCOS,” she says.

What is lactose intolerance?

If you have been frequently experiencing symptoms of diarrhoea and bloating after consuming dairy products, you may need to consider if you are lactose intolerant. “Lactose is a type of sugar found in milk. You need a specific enzyme called lactase to digest and metabolise it properly, but majority of humans have reduced lactase activity after growing up. This can result in abdominal pain, bloating, flatulence, diarrhoea, nausea, and acid reflux,” explains Bijlani.

Ideal dairy diet

“Every meal should include one of the five essential food groups—fruits and vegetables, rice or chappatis, pulses and proteins, fat and dairy. Depending on your personal preferences, you can include a bowl of probiotic curds along with each meal to boost your internal gut health. The body misses out on a major chunk of protein and calcium when dairy is completely cut out of the diet. Vegetarians, especially, can suffer from bone problems if an appropriate substitute isn’t included in their daily intake. If you absolutely must go on a dairy-free diet, opt for suitable alternatives like tofu, almonds, soy milk and mushrooms,” advises Agarwal.